Arm Stretch | Radial Tunnel Syndrome
To ensure that this exercise program is safe and effective for you, it should be performed under your doctor’s supervision. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals.
Depending on your mobility, you may be unable to do some of these stretches and exercises at the beginning. Focus on what you can do and go from there. To ensure that this program is safe and appropriate for you, consult with your physician, After an injury or surgery, exercise will help you return to daily activities and enjoy a more active, healthy lifestyle. Following a well structured exercise program will help you return to daily activities and enjoy a more active, healthy lifestyle.
Stretch first : Run through as many of these stretches as you can at one time, devoting at least 30 seconds — ideally 1 to 2 minutes — on each (per side, if applicable) before moving on to the next.
Flexibility: Strengthening the muscles that you strengthen is important for restoring range of motion and preventing injury. Gently stretching after strengthening exercises can help reduce muscle soreness.
If you’re in too much pain to even think about activity, rest and ice until you feel better. Then attempt stretching and strengthening.
Before you start to stretch, warm your muscles up with some light cardio, like brisk walking, for 10 to 15 minutes. The longer you can devote to stretching, the better you’ll feel and the easier the exercises will be.
Stretch every day if you can, and aim to do the strength exercises 2 to 3 times a week.
If it start to hurt at any point, don’t push it. Stop what you’re doing and see a healthcare provider for further evaluation.
Getting Started
Warm up: Before doing the following exercises, warm up with 5 to 10 minutes of low impact activity, like walking or riding a stationary bicycle.
Stretch: After the warm-up, do the stretching exercises shown on Page 1 before moving on to the strengthening exercises. When you have completed the strengthening exercises, repeat the stretching exercises to end the program.
Exercises to help the radial nerve slide through the tunnel at the elbow can improve symptoms. Stretching and strengthening the muscles of the forearm can also help to relieve pain and tenderness. Following a well-structured conditioning program will help you return to daily activities, as well as sports and other recreational pastimes.
Length of program:
This exercise program for radial tunnel syndrome should be continued for 6 to 12 weeks, unless otherwise specified by your doctor or physical therapist. After your recovery, these exercises can be continued as a maintenance program.
You should not feel significant pain during an exercise. If your elbow pain steadily worsens, if the exercises increase the pain, or if the pain does not improve after you have performed the exercises for 6 to 12 weeks, talk to your doctor or physical therapist. Ask questions: If you are not sure how to do an exercise, or how often to do it, contact your doctor or physical therapist.
Arm Stretch | Radial Tunnel Syndrome
Wrist Extension Stretch
Step-by-step directions
- Straighten your arm and bend your wrist back as if signaling someone to “stop.”
- Use your opposite hand to apply gentle pressure across the palm and pull it toward you until you feel a stretch on the inside of your forearm.
- Hold the stretch for 15 seconds.
- Repeat 5 times, then perform this stretch on the other arm.
Tip Do not lock your elbow.
Equipment needed: None
Repetitions: 5 reps,
4x a day
Days Per Week: 5 to 7
Additional instructions: This stretch should be done throughout the day, especially before activity.
After recovery, this stretch should be included as part of a warm-up to activities that involve gripping, such as gardening, tennis, and golf.
Wrist Flexion Stretch
Step-by-step directions
• Bend your elbow at the side of your body with your palm facing the ceiling.
• Use your opposite hand to hold at your wrist and gently turn your forearm further into the palm-up position until you feel a stretch.
• Hold the stretch for 15 seconds.
• Repeat 5 times, then perform this stretch on the other arm.
Tip Be sure to hold at your wrist – not your hand – to turn your forearm.
Equipment needed: None
Repetitions: 5 reps,
4x a day
Days Per Week: 5 to 7
Additional instructions: This stretch will help with activities that require a “palm up” position, gripping an object, and/or twisting (such as when using a screwdriver).
Anterior Shoulder Stretch
Step-by-Step Directions
Begin by standing up straight with shoulders relaxed and back.
- Clasp your hands behind your lower back.
- Lift your clasped hands, keeping your elbows straight and away from your body. Maintain an upright posture.
- Stop lifting at the point you no longer feel comfortable; don’t stretch to the point of pain.
- Stretch for 15 to 30 seconds. You need do only one stretch per session.
Targets: Shoulder muscles including anterior deltoid, pectoralis minor, pectoralis major, and supraspinatus
Level: Beginner
Tip:
Don’t perform this stretch to the point of the pain. Be gentle.
Thumb Extension and Flexion
Step-by-Step Directions
- Start with your palm open, as if you were signaling the number 5.
- Then, practice moving your thumb over to your little finger, signaling the number 4.
- Continue to move your thumb back and forth between these 2 positions.
Tip:
Don’t perform this stretch to the point of the pain. Be gentle.
Hand Strengthening Exercises with a Therapy Ball
Grab a set of hand therapy balls, which are a popular and affordable physical therapy tool. you can find different thicknesses for ease selection.
Resistance helps build strength in your hand by placing demand on your muscles, which helps grow the muscle fibers. Use a soft ball if you’d like to focus on hand coordination and dexterity, and use a firm ball if you’re focusing on hand strengthening exercises.
Hand Therapy Putty Exercises
Hand therapy putty exercises are a good alternative and provides added challenging movements.
These exercises are similar to the exercise ball exercise, but the putty is more pliable and targets different intensity to the muscles.
There are few stretches which you can do before doing Gym exercises
Safety and Precautions
If you have any shoulder instability due to rotator cuff tears, tendinitis, arthritis, or feel any pain or instability, do not do shoulder stretches until you have discussed it with your doctor.
Choose Your Body Part Exercises Group
Further information:
The information provided on this site is intended to be used as an educational resource only. It is not intended to be medical advice for individual conditions. Consult with your physician prior to beginning any medical regimen.
Please contact a healthcare professional:
- If you notice an increase in pain while doing any of these exercises make sure not to ignore it. Immediately stop the exercise activity and contact your health care provider for advice.
- If you experience excessive or acute pain that cannot be explained by another cause.
- If You have questions or concerns about stretches or exercises, to ensure the information displayed on this page applies to your personal circumstances.
